Shop Smart

Dietary Considerations


Be a smart shopper because a large portion of our country’s meat, chicken, and dairy products contain foreign estrogens that are used to add weight and monetary value to animals in our food chain and at the expense of our health. In addition, pesticide residues with estrogenic properties are consumed in the food that is given to these animals and are subsequently concentrated in the milk and fat of the meat. These exogenous estrogens are then deposited in our fatty tissues and on estrogen receptors where they have been implicated in promoting conditions from fibrocystic breast disease to breast cancer. There are, however, “good” estrogens available in our food supply. By replacing animal proteins with saponin rich plant foods such as soy products we can introduce phytoestrogens (genistein), which have a higher affinity for estrogen receptors than “bad” estrogens and have been demonstrated to have protective influences against breast cancer

Other important dietary considerations include:

  • Eliminate completely artificial sweeteners and tobacco
  • Eliminate or reduce consumption of caffeine, alcohol, high fat dairy, and chocolate
  • Avoid Hydrogenated fats when possible
  • Reduce consumption of simple sugars (they promote sharp blood sugar fluctuations)
  • Increase cruciferous & dark green leafy vegetables, legumes, and whole grains
  • Consume more cold water fish and legumes for protein (or protein powder)
  • Consume smaller, more frequent meals or snacks
  • Never go more than 4 hours during any day or 12 hours overnight without food
  • Drink plenty of water (preferably distilled), 8 glasses daily. Fluid restriction can be harmful.

Beneficial snacks include: nuts, raw vegetables, sardines, non-fat yogurt (without sugar), vegetable juice, fruit, whole grain products and whole wheat bread

Stay on your Breakthrough 40-30-30 Nutrition Master Plan.